Posts Tagged ‘veggies’

  1. Tahini Sauce

    June 26, 2016 by Heather

    Tahini

     

    Tahini Sauce
    A wonderful alternative to the typical pre-made dips full of cheap ingredients and chemicals that you might find at your July 4th gathering!
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    Ingredients
    1. 1/2 cup tahini
    2. 1/4 cup water
    3. 3 tablespoons lemon juice - preferably fresh squeezed
    4. 2 Tbsp braggs aminos
    5. 2 Tbsp maple syrup
    6. 1-2 cloves fresh garlic, minced
    7. Himalayan salt and pepper (to your taste)
    8. pinch of cayenne (to your taste)
    Instructions
    1. In a bowl briskly whisk together the tahini and water until combined.
    2. It will look separated at first: just keep whisking!
    3. Add remaining ingredients and whisk until combined. Keeps in the fridge for up to a week. Delicious atop sautéed greens like kale or a whole grain side dish like quinoa. Also great for a dip for your July 4th parties!
    Fit With Fibro http://fitwithfibro.com/

  2. Powerful Plant Protein

    January 25, 2016 by Heather

    Eat

    “I was determined to know beans.”— Henry David Thoreau, The Bean-Field

    How about you? How well do you know beans?

    Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

    Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

    Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

    What To Do With Beans

    Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:

    • Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.
    • Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.
    • Top a green salad with 1/3 cup of your favorite bean.
    • Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
    • Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
    • Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

    If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

    • Be sure to wash and clean the beans first.
    • Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).
    • After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.
    • To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water
    • Cover and simmer for the suggested time.  Skim off the foam off the top.
    • Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.
    • Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.

     

    How do you like to eat your beans?  Have you been afraid to eat beans because of their, ahem, gas producing effects? Try the tips above and let me know how you make out!  I’d love to hear from you!!

     


  3. Adventures in Sauerkraut…

    December 17, 2015 by Heather

    Have you ever gone on a stint where absolutely nothing tastes good to you?  I’m not sure, but I think it’s the Lyme treatment but all I want is sauerkraut.  So I was buying it two jars at a time.  Not cheap my friends!  I joined a CSA this summer and I had cabbage coming out of my ears.  I made soup with it, roasted it, sauteed it and each time I wanted to gag.  I don’t blame the cabbage, really I don’t.  So I decided to try making my own sauerkraut.  After all, how hard could it be!?  It really wasn’t hard at all but I did learn a couple things with my first batch.  I think the amount of time you ferment it to your particular tastes is important.  My first batch tasted a bit too salty for me and I’m not quite sure why.  My second batch is still fermenting but stay tuned.  I’m going to let it ferment for longer this time and I think the head of cabbage this time was bigger, so I’m hoping the ratio of salt to cabbage is better.  I also cut the cabbage thinner for this second batch.  Please note:  I used himalayan salt.  You can use sea salt but please do not use your run of the mill iodized salt.  A good quality sea salt or himalayan salt is what you want. 

    Here are the very simple directions.  FYI…the mashing is very therapeutic.  🙂  If you make your own send me a message or comment below and let me know how it went!! 

    You’ll need:

    1 medium head of cabbage, himalayan or sea salt, medium bowl, a wooden spoon, mason jar (I used quart)

    Per one medium head of cabbage, sprinkle 1.5 tbsp salt onto cut up cabbage and let sit for 10 minutes in a medium bowl.  You will want to remove the outer wilted leaves of the cabbage, remove the core and cut the cabbage very thin and as uniform as you can get it.

    sauerkraut1

    After it sits, mash the cabbage with your hands until it starts to release its juices, about 15 minutes.  You want a nice amount of liquid at the bottom of your bowl.  This is a great exercise if you need to get some frustrations out! 🙂

    sauerkraut.jpg

     

    Once you have a good amount of juice in the bottom of the bowl, grab your mason jar and start packing the cabbage in.  You’ll want to put a few spoonfuls in and pack it down, repeat etc. so there are no air bubbles.  This also allows more liquid to be released.  Repeat this process until all the cabbage is in the jar and be sure to leave about 2 inches at the top so the cabbage can expand as it ferments.  If you don’t have enough liquid at the top to cover the cabbage you can make a brine.  It’s important that ALL the cabbage is covered so that you don’t get any mold.  Recipe for brine solution: Dissolve 1 tbsp salt (himalayan or sea salt) in 4 cups water.  You can keep this in the fridge if you don’t use it all.

    sauerkraut3

     

    Ok so now you have all your cabbage in the jar, covered completely.  Put the jar in a dark place away from direct sunlight and cover very loosely.  I put it on a plate with a paper towel underneath because it will expand and leak out of the jar.  I kept checking it every day to make sure there was enough liquid at the top.

    sauerkraut4

    As I mentioned before, I fermented the first jar for about a week.  That, for me, was not long enough.  But I don’t think I cut the cabbage thin enough.  Each individual’s tastes will vary so taste it after about a week and see how it tastes to you.  If it’s not to your liking then just allow it to ferment longer.  Once it is tangy enough for your taste, simply move it to the refrigerator.  I have read it keeps up to 6 months in the fridge.  I know it wouldn’t last that long in my house!

    Enjoy!!


  4. Meal prep…on the weekend!

    November 6, 2015 by Heather

    Meal prepon the weekend

    Ok some of you are super busy during the week and meal prep becomes difficult. Some of you have days that you are feeling super poopy and meal prep is out of the question. What happens? You go for unhealthy eats and you feel worse. Why? Because your body needs super nutritious fuel to feel it’s best. So how can you combat the busy or the feeling poopy? What can you do to get nutritious fuel into that body of yours? Well…..I could tell you to reach for your Shakeology, and that would be a nice alternative but you’ll need to do some kind of meal prep too. Sorry, you knew I was going to say that!! So…I recommend you do this on the weekend so that there are no excuses during the week to not eat healthy. This will take some time on your part on the weekend but once it becomes routine it will go quick and easy and you’ll thank me for it. 🙂  Remember, the freezer and the crockpot are your friends!

    Here are a list of things you can prepare on the weekend to prepare for the week ahead.

    Grains (brown rice, quinoa, oatmeal etc.) You’ll want to soak this the day before. You can have a couple pots of these cooking at the same time to make your life easier.
    Beans (again you’ll want to soak these the day before). I cook up atleast a bag for the week because you can pretty much add them to anything. These freeze well too.
    Lentils. They are great because they don’t need to be soaked.
    Hard boiled eggs if you’re not vegan.  These are great to add to salads or grab or go.
    A big ole’ pot of any kind of healthy soup you like. You can eat throughout the week and/or freeze leftovers.
    Homemade trail mix is so much healthier than the stuff you buy in the store. Make your own with dried fruit (preferably no sugar added), raw or roasted nuts (I would roast yourself) and anything else you’d like to add.
    Chop up a bunch of veggies to grab and go with some hummus or nut butter and to have on hand for easy dishes. No chopping necessary during the week!! You’re welcome!  You can also use some of these veggies to make up a big salad to have on hand for lunches, dinners, side dishes etc.
    Protein sources you can cook up ahead of time and keep in the fridge and/or freezer. Examples are chicken, fish, tofu, ground turkey, ground chicken etc. Get grass fed meats whenever possible.
    Casseroles are another thing that you can make up on the weekends that freeze very well.
    Veggie burgers! They freeze well and are great to have on hand on a busy night or when you don’t feel up to cooking.

    Do you need some healthy recipes?  I have a bunch on this blog and on my Facebook page.  If you go ahead and try this meal prep let me know how it works for you!  I’d love to hear from you!

    Peace & Love,

    Heather


  5. Heal the Gut

    October 12, 2015 by Heather

    lessons

    One of the most important things we can do when we have Fibro is heal our gut!  Not enough attention is paid to this crucial piece of the puzzle!  80% of our immune system is in our gut.  When our gut is in distress we are at increased risk for colds, auto immune issues, other diseases, cancer etc.  When our gut is not working properly we lose our ability to digest and absorb nutrients which leads to food intolerances and further disease.   This is one of the reasons we get sick to begin with.  So in order to heal we need to first work on our guts.  I personally do this as a combination of food and supplementation.  Below I will outline what foods and supplements are helpful. As always, start one thing at a time so you know what’s working or what may not be working for YOU.  We are all individual and what works for one may not work for someone else.  Oh ya and bonus?!  Healing our guts can also help us lose weight!  Woot!  Why?  Because an unhealthy gut leads to inflammation.  Inflammation = weight gain. 

    Prebiotics

    Prebiotics are foods or supplements high in soluble fiber.  Foods high in prebiotics are: jicama, onions, garlic, asparagus, leeks, bananas, chicory root and artichokes.  If you don’t get enough of these foods you can always take a prebiotic supplement.  I love my Shakeology for both probiotics and prebiotics! 

    Probiotics

    Your gut needs probiotics for a well-balanced microbiome.  Foods high in probiotics are: sauerkraut (the unpasteurized kind), kimchi, pickles (the unpasteurized kind), and coconut kefir.  Sauerkraut is like my new favorite thing!!  I also recommend taking a probiotic supplement because it’s hard to get enough from food alone.  Again, you could do Shakeology and I also recommend a refrigerated probiotic such as the one listed here.

    Anti-Inflammatory Foods

    Eating anti-inflammatory foods will help to soothe and heal your gut.  Some of these foods include: coconut (whole, oil, butter etc.), bone broth, turmeric, ginger, avocado, green leafy veggies, fatty fish, cruciferous veggies, berries, holy basil tea, green tea, atleast 80% dark chocolate (yes I said chocolate!!) and curry powder. 

    Supplements

    Along with the prebiotic and probiotic supplements listed above I recommend adding a digestive enzyme, l glutamine powder and quercetin to start.  But again, start one at a time to see what is working! 

     

    Healing the gut takes TIME and EFFORT!  But keep at it and you’ll be well on your way to feeling and looking better!! 

    Please let me know if you try any of the above and how it’s going!

     

    Peace & Love,

    Heather

     

     

     


  6. Feed The Machine!

    August 18, 2015 by Heather

    Feed the machine

    Ok guys it’s time to have a real conversation about why you’re not eating enough food!  And I know this is a whole bunch of you!  How do I know this??  Because I talk to SO many of you every day and the conversation usually goes something like this.  Me….”How’s your diet?”  You….”Well I don’t eat much.”

    OY!!!  Ok so I’m not writing this to yell at you but to educate you and hopefully help you turn it around!  Let’s just think about this.  Fibro peeps tend to suffer from lack of energy yes?  Add to this not enough fuel during the day and you have a recipe for disaster!  Let me put it like this.  You wouldn’t expect your car to run without any fuel right?  So you can’t expect your body to do the same.  You can’t expect it to run as optimally as possible with little to no fuel to keep it going. 

    Ok ok I know it’s tough to eat right when we feel poopy right?  I get it!!!  So we must figure out ways to prep ahead of time to be prepared for those days.  Because if you eat like crap when you feel like crap you will invariably feel more like crap!  So by putting good, clean food into your body when it needs it most is SO SO important!  I cannot stress this enough.  And it’s a piece so many people miss. 

    So what can you do to prep ahead of time?  Make food in bulk that you can freeze so that you always have a healthy go to in the freezer.  Use your crockpot.  I love that thing!  Set it and forget it!   Keep healthy staples on hand that are quick and nutritious.  I swear by Shakeology for when I don’t want to or feel like cooking.  And might I mention it’s great for the hot summer!  I know I’m getting over 70+ whole food ingredients and I’m feeding my body right.  Salads are perfect too!  Easy to throw together with some protein and you have a healthy meal!  Another thing you can do is wash and cut up your veggies and some fruits ahead of time so that you can just grab and go.  Raw nuts are great for a quick, healthy snack as are veggies and hummus, fruit and nut butter etc.  Do you have tips for healthy snacks and meals I might have missed?  I’d love to hear them! 

    I think you’ll find that putting in a bit of effort to eat right and ENOUGH will go a long way to helping you to feel your best! 

     

    Peace & Blessings,

    Heather

     


  7. Top 10 Weight Loss Tips

    July 2, 2015 by Heather

    Top 10

    Have you been struggling with losing weight?  Here are some tips that should get you on the road to reaching your goals!!

    DRINK WATER
    Hunger is often confused with dehydration. Next time you feel like having a snack, have a glass of water.
    Even mild dehydration can alter our body’s metabolism, so aim to drink 1/2 your weight in ounces and limit or remove soda, caffeine, and alcohol. Drinking water before meals can help promote weight loss, and studies show that those who drink two glasses of water 20 minutes before meals feel fuller and eat less.

    EAT CARBS: REAL CARBS!
    Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes. Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. Complex carbs are also packed with antioxidants that help reduce inflammation in the body. Whole grain carbohydrates should always be chosen over refined varieties. Think about eating foods in their most natural forms.

    CHOOSE HEALTHY FATS
    A common misconception is that fat should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, healthy hair, skin, nails, vitamin absorption, and normal
    everyday bodily functions. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression as well as reduced blood pressure and lower cholesterol. Choose sources such as raw nuts, seeds, fish, avocados, and extra virgin olive oil.

    EMPHASIZE LEAN PROTEIN
    Our bodies require protein to continuously renew and replenish our cells, stabilize our blood
    sugar, and give us energy. Our bodies are literally made out of the amino acids that make up protein
    in our food. Many foods contain protein, but the richest sources include animal products like meat,
    dairy, eggs, and fish as well as plant sources like beans, nuts, and seeds. When choosing animal protein sources, be conscious of the way the animal was raised andwhat it ate. Grass-fed beef and free-range chicken are healthier and more ethically sound choices than feed lot meats. Organic yogurt and cage-free eggs are great for vegetarians, while tofu, tempeh, and peanut butter are good vegan protein sources.

    EAT BREAKFAST
    By eating a hearty breakfast, you’ll give your metabolism a jumpstart andbe in better control of your cravings. When we miss our first fuel of the day, we are often hungry by mid-morning and more likely to engage in mindless nibbling, snacking, overeating, and over compensating for any calories “saved”
    by skipping breakfast. Studies repeatedly show daily breakfast consumption is associated with
    maintaining a healthy weight.1 But if you’re not ready for breakfast early in the morning, listen to your body and eat when you feel it’s best for you.

    EAT MORE FREQUENTLY
    It’s important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes. Try to keep track of your meal choices and balance your caloric intake. Feeding your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat.

    EXERCISE YOUR BODY AND MIND
    Exercise has enormous benefits for your mind and body, with research boasting decreased body
    weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your
    mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean.
    Try these tips for starters:
    • Get off the subway or bus one stop earlier.
    • Take the stairs instead of the elevator.
    • Go on nightly jogs or walks with a friend
    or your dog.
    Even playing with your children in the park or trying a hand at gardening will keep your body active.

    CATCH SOME ZZZZ’S
    Research suggests that those who sleep five hours or less weigh five pounds more than those getting at least seven hours of shut eye per night. Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels -hormones that tell your body “I’m full, stop eating” – can go away with too little sleep.
    Said simply: Sleep more, eat, and weigh less! Strive for 7-8 hours of sleep each night.

    LEARN TO COOK
    Cooking meals at home allows you to control portion sizes, the quality of ingredients, and cuts your intake
    of sodium, fat, and calories. Try to avoid frying foods by learning how to roast or bake, and eat more raw
    foods to boost flavor and cut calories. Also try experimenting with herbs and spices to reduce salt intake.

    KEEP TRACK OF WHAT YOU EAT
    Be a food detective and investigate what you choose to put into your body. Check labels and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long chemical names that
    are hard to pronounce. The healthiest foods are those found just as nature intended – whole and
    unprocessed. When was the last time you saw an ingredient list on a stalk of broccoli or a fresh fillet of salmon?


  8. Are you Snacking Healthy?

    June 3, 2015 by Heather

    Eat Your snacks!

    I often hear from my Fibro peeps that they have no energy.  When I ask what they are eating the usual response is something like, “well, I don’t eat much at all.”  Oh boy!  MY FRIENDS!!!  You would not expect a car to run without any fuel yes?!  The same holds true for your body.  You need to feed it in order for it to function!  That means meals and snacks!  I always get asked a lot of questions about nutrition, and the foods that I eat, so I wanted to give you a list of some healthy snack options to get you started!  Eating regularly will also help with weight loss!  YES!  Because if you don’t feed that body of yours it will think it’s starving and not let go of anything!  We don’t want that do we!? Being prepared is KEY when it comes to weight loss! When hunger strikes you want to have something nutritious to munch on so you don’t have to resort to fast food or junk food! 
     
    Tip: it’s best to have some protein with each snack for more staying power. For example, instead of just eating an apple, have a bit of almond butter with the apple. 
     
    Here are some healthy snacks for you!  Let me know how it goes! 
     
    • Hard boiled eggs
    • Apples
    • Almond butter
    • Hummus on brown rice pita
    • Pears
    • Carrots (or any veggies) and Hummus
    • Guacamole with veggies or brown rice pita
    • Cashews
    • Macadamia Nuts
    • Almonds
    • Walnuts
    • Pistachios
    • Shakeology (I have this every day!)
    • Bananas
    • Berries
    • Dark chocolate (as long as it’s more than 70% cacao…you’re welcome ;))
    • Organic edamame
    • Organic popcorn

    Please note: When I mention nuts I mean raw nuts.

     
    If you find these ideas helpful, please forward this to a friend =) 
     
    Peace & Love,
    Heather
     

  9. Listen to your body…it speaks!

    March 18, 2015 by Heather

     

    course

    As some of you may know I recently started a program at Integrative Nutrition.  I’m super excited to share my new knowledge with each of you!  But before I get ahead of myself I want to share some recent news I received from my doctors appointment a few weeks ago.  I had about 25 tubes of blood taken!  Ouchy!  Some of the bloodwork was an IgE food test.  I received the results back the other day and almost died.  The insurance only covers a certain amount of foods to be tested at a time but of the ones I chose about 90% of them I showed a reaction to.  These are on top of my already limited vegan, gluten free diet.  I immediately freaked out and determined I could eat buckwheat and water!!!!

    So I took a few days to let it sink in.  And this is what I came up with.  I could be totally off base and this could totally back fire but I’m giving it a whirl.  I already know my immune system is wacked out.  Not in the traditional sense of getting colds, flu’s etc.  Luckily, thanks to Shakeology and a clean diet I don’t get “normal” sick anymore but I do have a history of intestinal bacterial infections and was recently diagnosed with Chronic Lyme so my immune system in that area needs help.  What this tells me is that my body will eventually show a reaction to any food because I believe it sees it as a foreign substance.  Fun right?! 

    This leads me back to my Integrative Nutrition program.  I was listening to a lecture the other day about healing with foods and the answer came to me.  I know my body.  If I really listen I believe it will tell me what I do and do not need.  I believe it will tell me what to do.  So I’m going to make a few changes.  These changes do not include removing the items I showed a reaction to.  WHAT?!  Yup!  Going rogue here!!  I’m going to increase my grains, add in some sea veggies and add in a bit of fermented soy (which up to this point I have avoided due to its controversy).  I received a cool little journal in my IIN welcome packet and I’m going to use this to chart my journey.  I believe we are all different and what works for one won’t work for another but I’m hoping what I learn through my journey, much like my med free journey, will be helpful to someone else.  So stay tuned.  If you have any similar story in regards to food reactions I’d love to hear it!  Together we are better!

     

    Peace and Love!

    Heather


  10. Step away from the dark chocolate caramels!

    May 16, 2012 by Heather

    Day 17 of the Ultimate Reset. Today I went to Trader Joes and was oggling the dark chocolate covered caramels. I can normally walk by without a second glance but not today. Feeling hungry today and I think I’ve been having low blood sugar in the mornings. I seem to be ok with that after breakfast though. My pain levels are still high. Had acupuncture yesterday so hoping that helps some. I’m almost tempted to do some cardio to see if that helps but I can wait a few more days, right?

    I had my fruit for breakfast yesterday and today.

    Yesterday I had a salad for lunch and today I had the Moroccan salad which was super yummy. And of course I had half a serving of Tropical Shakeology for a snack.

    Last night for dinner I had curried cauliflower, brown rice and coconut kale. The cauliflower was fantastic like that! Tonite I had garlic veggies, millet and butternut squash.

     

     

    Today I got my alkalanize, detox and optimize so I’m ready to go post reset!

    Be well!